London Osteoporosis Clinic · Course 7

Exercise – Stimulating and Protecting Bone

Welcome to the Exercise – Stimulating and Protecting Bone module.

Exercise is one of the most effective ways to strengthen your bones, improve muscle strength and balance, and reduce the risk of falls and fractures. Whatever your age, it is never too late to become more active and support your long-term bone health.

In this module you will discover:

• Why exercise is essential for healthy bones throughout life.
• How different types of exercise strengthen bone, muscle and balance.
• Which activities are most beneficial if you have osteoporosis or are at risk of fractures.
• How to exercise safely and confidently while reducing your risk of injury.

Our aim is not simply to encourage exercise, but to help you understand how movement builds capability, preserves independence and supports healthier ageing.

The information in this course is educational and should not replace personalised medical advice. If you have osteoporosis, previous fractures or other medical conditions, seek advice from your healthcare professional before starting a new exercise programme.

For further information, practical resources and specialist support, visit londonosteoporosisclinic.com.

Dr Taher Mahmud has spent more than two decades helping people prevent fractures, improve bone health and remain active throughout life. This module combines clinical experience with current evidence to help you move safely, build strength and maintain lifelong bone health.

Key Takeaway

We hope you finish this module feeling more confident, more capable and inspired to make movement a regular part of your everyday life.

Why this matters

Exercise is one of the most effective ways to build and maintain strong bones, healthy muscles and lifelong mobility. Regular movement helps reduce the risk of falls and fractures while supporting independence and quality of life.

Many people associate exercise with fitness or weight loss. However, it is equally important for protecting bone health, particularly as we age or if osteoporosis has already been diagnosed.

Understanding exercise and bone health

Bone is living tissue that constantly responds to the forces placed upon it. When muscles contract during movement, they stimulate bone to maintain and, in some cases, increase its strength.

Exercise also helps to:

• Improve muscle strength and power
• Enhance balance and coordination
• Support healthy posture
• Reduce the risk of falls
• Improve confidence and independence
• Maintain mobility throughout life

Without regular activity, bones and muscles gradually become weaker. Reduced strength, poorer balance and loss of confidence can create a cycle of inactivity that further increases fracture risk.

The best exercise programme depends on your age, health and current level of fitness. If you have osteoporosis or previous fractures, some movements may need to be modified, but remaining active is usually one of the most important parts of protecting your future health.

What you can do

Aim to include a variety of activities that challenge your bones, muscles and balance.

Examples include:

• Weight-bearing activities such as walking
• Strength or resistance training
• Balance exercises
• Posture and spinal control exercises
• Regular movement throughout the day

If you have osteoporosis or a high fracture risk, seek professional advice before beginning a new exercise programme to ensure it is both safe and effective.

Key Takeaway

Exercise is far more than fitness. It provides one of the strongest signals for maintaining healthy bones, strong muscles and lifelong independence. Small amounts of regular, appropriate movement can make a meaningful difference to your long-term health.

Further Reading

Exercise for Bone Health: Weight-Bearing, Resistance & Balance

Why Osteoporosis Treatment Is a Strategy, Not a Prescription

Why this matters

Regular exercise benefits almost every part of your body. It strengthens bones and muscles, improves balance, supports heart health and helps you remain active and independent as you age.

For people at risk of osteoporosis, exercise is one of the most effective ways to reduce the likelihood of falls and fractures.

Understanding the benefits

Bones become stronger when they are regularly challenged. During weight-bearing and resistance exercise, muscles pull on bones, stimulating them to maintain and, in some cases, increase their strength.

Muscle health is equally important. Strong muscles provide better support for joints, improve posture and balance, and make everyday activities easier and safer.

Regular exercise can also:

• Improve bone strength
• Increase muscle mass and power
• Enhance balance and coordination
• Reduce the risk of falls and fractures
• Support heart and metabolic health
• Improve mood, confidence and wellbeing
• Help maintain independence throughout life

These benefits can be achieved by people of all ages. You do not need to be an athlete—regular, appropriate movement is what matters most.

What you can do

Choose activities you enjoy and can continue over the long term. Walking, strength training, balance exercises, dancing, gardening and many sports can all contribute to healthier bones and muscles.

Aim to move regularly rather than relying on occasional bursts of intense exercise. Building movement into your daily routine is often the most sustainable approach.

Key Takeaway

Exercise is one of the most powerful investments you can make in your future health. Every session contributes to stronger bones, healthier muscles and greater independence.

Further Reading

Exercise for Bone Health: Weight-Bearing, Resistance & Balance

Why this matters

Being diagnosed with osteoporosis does not mean you should stop exercising. In fact, appropriate physical activity is one of the most effective ways to maintain bone strength, improve muscle function and reduce the risk of falls.

The goal is not to avoid movement, but to move safely and confidently.

Understanding exercise with osteoporosis

People with osteoporosis can benefit greatly from regular exercise, provided the programme is appropriate for their level of bone health and overall fitness.

Suitable exercise can help to:

• Maintain bone strength
• Preserve muscle mass and power
• Improve balance and coordination
• Support posture and spinal health
• Reduce the risk of falls
• Improve confidence and independence

Certain high-impact activities or movements involving heavy lifting, repetitive bending or twisting of the spine may not be appropriate for everyone, particularly if there is a high risk of fracture or previous spinal fractures.

What you can do

Choose activities that are safe, enjoyable and sustainable.

Focus on:

• Weight-bearing exercise
• Progressive strength training
• Balance and stability exercises
• Good posture and spinal control
• Regular movement throughout the day

If you have osteoporosis, previous fractures or persistent pain, seek professional advice before starting or changing your exercise programme. A personalised approach will help you gain the benefits of exercise while minimising unnecessary risk.

Knowing your bone density and overall fracture risk can also help guide the most appropriate exercise programme for you.

Key Takeaway

Osteoporosis is not a reason to stop exercising. With the right guidance, regular movement can help you maintain strength, confidence and independence while reducing your future fracture risk.

Further Reading

Exercise for Bone Health: Weight-Bearing, Resistance & Balance

Private DEXA Scan London: Same-Day Results & Expert Review

Why this matters

Healthy muscles are essential for healthy bones. As we age, we naturally lose muscle strength and mass unless we remain active. This gradual decline can reduce mobility, increase the risk of falls and contribute to weaker bones.

Protecting your muscles is one of the most effective ways to protect your long-term bone health and independence.

Understanding muscle loss

Age-related muscle loss, known as sarcopenia, becomes more common from mid-life onwards and accelerates if we are inactive.

Strong muscles help to:

• Stimulate and maintain bone strength
• Improve balance and coordination
• Support healthy posture
• Make everyday activities easier
• Reduce the risk of falls and fractures

When muscle strength declines, bones receive less stimulation, balance deteriorates and confidence often falls. This can create a cycle of reduced activity, further muscle loss and increasing fracture risk.

Muscle loss is influenced by several factors, including:

• Ageing
• Physical inactivity
• Inadequate protein intake
• Illness and chronic disease
• Hormonal changes
• Inflammation

The good news is that muscle responds well to appropriate exercise and good nutrition at almost any age.

What you can do

The best way to maintain muscle health is to combine regular strength and resistance exercise with adequate protein, vitamin D and an active lifestyle.

Even small improvements in strength can lead to better balance, greater confidence and improved quality of life.

Key Takeaway

Muscle and bone work together. Looking after your muscles helps preserve bone strength, reduce falls and maintain independence throughout life.

Further Reading

Inflamm-Ageing: How Your Gut Health Could Be Affecting Bone Density
Learn how age-related inflammation can affect both muscle and bone, and discover practical steps to support healthy ageing.

Why this matters

Not all exercise has the same effect on bone health. Some activities strengthen bones by placing healthy stress on the skeleton, while others improve muscle strength, balance and coordination. Together, these help reduce the risk of falls and fractures.

A varied exercise programme provides the greatest overall benefit.

Understanding the different types of exercise

Healthy bones respond to regular loading. When muscles pull on bone during movement, they stimulate the skeleton to maintain and strengthen itself.

The most beneficial types of exercise include:

• Weight-bearing activities, where you support your own body weight
• Strength or resistance training to build muscle
• Balance exercises to reduce falls
• Posture and flexibility exercises to improve movement and spinal control

Weight-bearing exercise can vary in intensity.

Low impact

• Walking
• Climbing stairs
• Marching

Moderate impact

• Brisk walking
• Dancing
• Jogging
• Racquet sports

Higher impact (only if appropriate for your health and fracture risk, please discuss in clinic)

• Skipping
• Volleyball
• Basketball
• Star jumps

Strength training is equally important. Muscles become stronger when they work against resistance, helping to stimulate bone and improve stability.

Resistance can include:

• Body-weight exercises
• Resistance bands
• Free weights
• Weight machines

Gradually increasing resistance over time—known as progressive resistance training—is one of the most effective ways to improve muscle strength and support bone health.

What you can do

Aim for a balanced exercise routine that includes weight-bearing activity, strength training, balance work and flexibility exercises.

Choose activities you enjoy and can maintain over the long term. The best exercise programme is one that you perform regularly and safely.

If you have osteoporosis, previous fractures or other health conditions, seek professional advice before starting higher-impact activities.

Key Takeaway

Strong bones are built through regular movement. Combining weight-bearing exercise, strength training and balance work provides the greatest support for lifelong bone health, mobility and independence.

Further Reading

Exercise for Bone Health: Weight-Bearing, Resistance & Balance

Why this matters

Exercise is one of the most effective ways to improve bone health, but like any activity, it should be appropriate for your health, fitness and level of bone strength.

The aim is not to avoid exercise—it is to choose the right type of exercise and perform it safely.

Understanding the risks

Most exercise-related injuries involve muscles, tendons or ligaments rather than bones. These injuries are often minor and improve with appropriate rest and rehabilitation.

For people with osteoporosis or previous fractures, the greatest risk usually comes from inappropriate movements rather than exercise itself.

Activities involving heavy lifting, sudden twisting or repeated bending of the spine may increase fracture risk in some individuals and should be discussed with a healthcare professional.

People with heart, lung or other long-term medical conditions may also need personalised advice before starting a new exercise programme.

What you can do

You can reduce your risk of injury by:

• Starting gradually and increasing activity over time
• Warming up before exercise and cooling down afterwards
• Including strength, balance and flexibility exercises
• Using good technique and posture
• Wearing appropriate footwear
• Listening to your body and allowing time for recovery
• Seeking professional advice if you have osteoporosis, previous fractures or other medical conditions

If you have osteoporosis, make sure your exercise programme reflects your individual bone health and fracture risk.

Key Takeaway

The greatest risk to long-term bone health is often inactivity rather than exercise. With the right guidance, regular movement is one of the safest and most effective ways to maintain strong bones, healthy muscles and lifelong independence.

Further Reading

Why Osteoporosis Treatment Is a Strategy, Not a Prescription

Why this matters

The best exercise programme is one that is safe, enjoyable and becomes part of your everyday life. You do not need to be highly fit to improve your bone health—small, regular steps can make a meaningful difference.

Getting started today is more important than waiting for the perfect programme.

Understanding where to begin

An effective exercise programme for bone health usually combines:

• Weight-bearing activities
• Strength or resistance exercises
• Balance training
• Posture and flexibility exercises

The most suitable exercises depend on your age, fitness, bone density and any previous fractures. A personalised approach helps you exercise safely while gaining the greatest benefit.

What you can do

Simple ways to become more active include:

• Walking most days of the week
• Climbing stairs where appropriate
• Standing up and moving regularly if you sit for long periods
• Practising simple balance exercises
• Performing strength exercises two or three times each week

As your confidence and strength improve, your exercise programme can gradually progress.

This section will soon include demonstration videos from Dr Taher Mahmud, showing practical exercises to help improve bone strength, posture, balance and muscle health.

Key Takeaway

The most effective exercise programme is one that you can continue for life. Consistent, appropriate movement helps build stronger bones, healthier muscles and greater independence.

Further Reading

Exercise for Bone Health: Weight-Bearing, Resistance & Balance

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Written by Dr Taher Mahmud of the London Osteoporosis Clinic.
Provided for education and not a substitute for personalised medical advice.